Mobility & Activation
StrongFit T-Spine Opener
Followed by…
Two sets of:
Biceps Opening Curls
x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps @ 2111
Built over the course of the three sets.
Followed by….
Every 2 minutes, for 10 minutes (5 sets):
(Snatch Push Press + Overhead Squat) x 3 reps
(perform the push press, descend to bottom of OHS, then come up and repeat for three reps)
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
Every 2 minutes, for 16 minutes (8 sets) of:
Snatch x 1 rep
*Set 1 – 60% of 1-RM
*Set 2 – 65%
*Set 3 – 70%
*Set 4 – 75%
*Set 5 – 80%
*Set 6 – 84%
*Set 7 – 87%
*Set 8 – 90%
C.
“Confidence”
For max load, in 3 minutes:
5 Snatches
You only get a maximum of 6 attempts in the 3-minute window, and you must declare your weight before the clock starts – you cannot change weights during the 3 minutes. Your score will be the sum of your successful lifts, up to 5 lifts. You will not get credit for more than 5 successful lifts.
Pick a load that you are confident you can hit for 5/6 reps. This is a test of your understanding of your current abilities. Good athletes have confidence in themselves and their abilities, but are realistic and self-aware so that they can prepare effective game plans. You don’t want to underestimate your abilities and leave yourself with only the option of a mediocre performance, but you also don’t want to overestimate your abilities and fail to make five lifts. Find the balance, and be confident in your decision.
When the running clock hits 5:00…
D.
“Groundhog Day”
I.
For time:
Row 500 Meters
10 Burpee Box Jump-Overs (24”/20”)
10 Chest-to-Bar Pull-Ups
Time Cap = 4:00
When the running clock reaches 9:00…
II.
For time:
Row 750 Meters
20 Burpee Box Jump-Overs (24”/20”)
20 Chest-to-Bar Pull-Ups
Time Cap = 6:00
When the running clock reaches 15:00…
III.
For time:
Row 1000 Meters
30 Burpee Box Jump-Overs (24”/20”)
30 Chest-to-Bar Pull-Ups
Time Cap = 8:00
E.
Three sets of:
Chinese Kettlebell Row x 10 reps @1212
Rest as needed
Dumbbell French Press x 12 reps
Rest as needed
Hey everyone, once you start the clock for “Confidence”…let it run throughout the entire session. You only have 2 minutes to rest after Confidence, and then when the running clock hits 5:00 you’re straight into “Groundhog Day”. Have fun!
Just do conditioning:
First: 3:01
Second: 15 C2B
Thirst: 10 C2B
Hi I got one question: In part D why do we have 5 minutes rest after 4minute cap in the first part, but we dont have any rest after the cap in the second part, is it written like this on purpose or is it just mistake? Shouldnt it has been written as: “when the running clock reaches 20:00…”? thanks ?
I don’t know, but I know that is so hard ???